carrots, orange, Greek yogurt, olive oil- anti-cancer recipes- cook for your life

Carrot & Orange Soup

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Clock Icon for Prep Time 15 min prep
Person Icon for Serving Size 6 servings
Carrot Icon for Number of Ingredients Size 6 ingredients
I love to eat this wonderfully easy soup chilled on a hot day. It is light, a little sweet, and very soothing. The color is heavenly too. If you want to add some extra...

Ingredients


  • ¼ cup olive oil
  • 4 cups carrots, chopped
  • ½ cup shallots, chopped
  • 6 cups low-sodium vegetable stock
  • 1 cup orange juice
  • Salt and pepper to taste

Nutrition Facts

Calories

148 cals

Fat

10 g

Saturated Fat

1 g

Polyunsaturated Fat

1 g

Monounsaturated Fat

7 g

Carbohydrates

16 g

Sugar

9 g

Fiber

3 g

Protein

2 g

Sodium

877 mg

Directions

  1. In a medium pot, heat olive oil over a medium high flame. Add carrots and shallot to the pot cook a minute then lower the flame to medium and sweat until soft, about 5 minutes.
  2. Pour in vegetable stock, raise the flame to medium high and bring to a simmer. Cook for about 15 minutes, or until the carrots are cooked through and soft.
  3. Remove the soup from the heat. Pour soup into a blender and puree until smooth. Blend hot liquids in batches with the vase filled only half way up. Hot liquids expand in the blender and can blow the top off and scald.
  4. Stir in orange juice to pureed soup, season with salt and pepper to taste.
  5. Serve warm or chilled.

Chef Tips

For a more intense orange taste, add a teaspoon of finely grated orange zest to the oil along with the carrots and shallots.

Registered Dietitian Approved

All our recipes are created by chefs and reviewed by our oncology-trained staff Registered Dietitian, Kate Ueland, MS, RD, to ensure that each is backed with scientific evidence and meets the standards set by the Academy of Nutrition and Dietetics.



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